Wheel Barrel (no more than 1 full circle with alternate hands, each L&R)

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Treadmills

(20 reps)

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If an exercise is too advanced, stick with last weeks easier version.

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Skill:

Muscle Up

20 minutes – work on your MU progressions

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Rx WOD:

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5 rounds

3 Muscle Ups

15 Mountain Climbers (4ct)

30 Double Unders

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Scale 1:

Banded Muscle Up Transitions

Dips

DU attempts

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Scale 2:

Muscle Up Transitions with ground support

Push Ups

Slow High Singles

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Coaches Note:

Strength:

Beginners work on transitions only. Dont waste your strength on the press out. Finish technique work with 60 seconds of non-stop transitions with ground support (standing).

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WOD:

Choose a scaling option that allows you to do the transition in good form. You might be weaker now than during the skill part, so maybe its smart to use bands if you just got your first MU. Its 5 rounds, so 15 MU total!